R.I.D Lifestyle

Know your Calorie Requirements

This calorie requirement chart presents estimated amounts of calories needed to maintain energy balance (and a healthy body weight) for various gender and age groups at three different levels of physical activity. The estimates are rounded to the nearest 200 calories and were determined using an equation from the Institute of Medicine (IOM).

Estimated Calorie Requirements (in kilocalories) for Each Gender and Age Group at Three Levels of Physical Activity.

Gender

Age (years)

Activity Level

Sedentary

Moderately Active

Active

Child

2-3

1,000

1,000 – 1,400

1,000 – 1,400

Female

4 – 8

1,200

1,400 – 1,600

1,400 – 1,800

Female

9-13

1,600

1,600 – 2,000

1,800 – 2,000

Female

14-18

1,800

2,000

2,400

Female

19-30

2,000

2,000 – 2,200

2,400

Female

31-50

1,800

2,000

2,200

Female

51+

1,600

1,800

2,000 – 2,200

Male

4-8

1,400

1,400 – 1,600

1,600 – 2,000

Male

9-13

1,800

1,800 – 2,200

2,000 – 2,600

Male

14-18

2,200

2,400 – 2,800

2,800 – 3,200

Male

19-30

2,400

2,600 – 2,800

3,000

Male

31-50

2,200

2,400 – 2,600

2,800 – 3,000

Male

51+

2,000

2,200 – 2,400

2,400 – 2,800

Source: HHS/USDA Dietary Guidelines for Americans: 2005

These levels are based on Estimated Energy Requirements (EER) from the IOM Dietary Reference Intakes macronutrients report, 2002, calculated by gender, age, and activity level for reference-sized individuals. “Reference size,” as determined by IOM, is based on median height and weight for ages up to age 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.

Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life.

Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

The calorie ranges shown are to accommodate needs of different ages within the group. For children and adolescents, more calories are needed at older ages. For adults, fewer calories are needed at older ages.